Workout of the Day: Thursday, 22-September-2022
Warm-up
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
with a Partner
alternate Rounds
10 Pullups
8 Pistols or 16 Squats
6 BBJO
with a Partner
alternate Rounds
10 Pullups
8 Pistols or 16 Squats
6 BBJO
Seated Strict DB Press (Weight)
10 min alt EMOM
Seated (legs straight out) Single Arm DB Press
min 1 – left arm 8 Reps
min 2 – right arm 8 reps
Seated (legs straight out) Single Arm DB Press
min 1 – left arm 8 Reps
min 2 – right arm 8 reps
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
40 Bird Flappers
40 overhead clappers
40 hulk clappers (this is to warm up the shoulders)
then
2 rounds
30 sec Hollow Hold 30 sec HS Hold
then
2 rounds
5 HSPU
5 TTB